Workout of the day

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Workout of the Day

Warmup
Go on a 15:00 easy jog–7.5 minutes out, 7.5 minutes back.

Then, get your pullup thing warmed up and set up

Sweaty Saturday
“NIcoleish”

AMRAP in 20:00
400m run/:90 of single unders
Max rep of pullupy thing

No equipment:
Floor pullups

DB/KB/BB
Tempo rows: 3 seconds down, right up, 1 second pause at the chest

If you have access to a pullup bar you are welcome to do this as normally written. If you have ring rows or TRX, walk your feet out enough to make them hard

Extra Work-Conditioning Bias
Run 300m @ your 5k+1:00 pace
Run 150m @ your mile+:30 pace

For 24:00 without stopping

This should roughly work out to about 60% and 85% effort in terms of the easy and hard parts. If you stop being able to maintain either pace, the workout is terminated.

Be careful adding this on top of the workout if you’re not used to running a lot. One good option would be to start this about 30:00 before the start of the workout in class (anticipated 8:30/10amish start for classtimes starting at 8/9:30) and do it instead of the easy run warmup. The other option, if you can’t come to class, would be to accumulate about 50-70 reps of the pullupy stuff, and then just do this after.

Warmup
100 flutter kicks-no more than 2 breaks

then
5:00 of
10 pushups
10 squats
5 tuck jumps/swings/cleans with light weight or half height, to build good movement patterns

Strength
Seated snatch grip strict press

Sit on a box or chair about parallel. Put something on the back of your neck, in your snatch grip.

No Equipment/DB/KB
PVC/Broomstick–1:00 on/1:00 off for 5 rounds, with a 3 second lower

Barbell-8 reps with a 3 second lower, every 2:00 for 5 rounds. Load as you can keep that true 😛

Workout

14:00 EMOM
Inspired by the CFNE named workout “”macho man””

No equipment version
6 tuck jumps
6 step ups total
6 stinkbug pushups

If no tuck jumps, start with stepups and then hold a wall-sit until :40 every time

KB/DB
4 russian swings
4 goblet squats
4 push jerks (2+2)

Barbell
3 Power cleans
3 Front Squats
3 Push Jerks

barbell Use 60% of your lightest max, or as close as you can.

If for some reason you can’t finish in the minute, you get :30 to get as far as possible, and then you pick up where you left off.

Extra Work-Strength Bias
All at 3×3 @ 83%
Front Squat
Press
RDL

Do 10 Ring rows or bentover rows after every working set (9 sets total)

Warmup
3 rounds
10 glute bridges
10 side plank dip ups/side
10 mckenzie pushups

Skill work
No equipment:
10 upright rows/arm slow and controlled–use a light backpack
10 floor pullups

x 4 rounds

DB/KB
5-10 upright rows/arm slow and controlled
10 floor pullups
x 4 rounds

Barbell/Full gym
5-10 upright rows/arm slow and controlled–you can use a single plate for this
10 floor pullups–or 1 set of strict pullups
x4 rounds

Workout
20:00 AMRAP

No equipment
30 russian twists with crush carry
300m crush carry (backpack/duffels/child)
30 lateral raises–use a water bottle or book

KB/DB
20 russian twists (total)
200m farmer’s carry (can be uneven, just switch every time)
20 snatches

Barbell
20 russian twists(total) use a plate
100m pinch grip carry
10 empty bar hang power snatches–if the bar is heavy for you, do 20 broomstick hang power snatches

Extra Work-Conditioning Bias
Go on a 45:00 ruck–wear a backpack/vest/sandbag or drag a light sled. Keep heart rate between 60-80%

Warmup
3 rounds:

:30 downward dog
10 deadlifts
:30 hollow hold
10 skater jumps

Strength
Single leg RDLs
5 Rounds of:
No Equipment
1:00 each leg, :30 rest in between legs.

KB/DB
:45 each leg, :45 rest in between legs

BB
:30 on :1:00 rest in between legs

Note: just because you have weight doesn’t mean you need to use it. If this is a hard position for you, do the bodyweight version

Workout
10:00 AMRAP
No equipment
20 unweighted deadlifts
20 hollow rocks
20 skater jumps

KB/DB
15 DB deadlifts
20 hollow rocks
20 skater jumps

BB
10 Deadlifts
20 hollow rocks
20 skater jumps

What would’ve been rx-225/155

Extra Work: Strength Bias
3×5 (second week, 3% heavier than last week)

Front Squat
Press
RDLs (off 70% of your deadlift)

While you do this, accumulate 4 sets each of:

1:00 crush hold
15 frog him thrusts

Warmup
Do all of the Emiliano at home shoulder warmup, then do:

Murph Accessory Prep
For quality
10 sets of
1 max set of pushups
:30 rest

Make these pushups perfect.

Workout
4 Rounds for time, for all versions
400m run
50 air squats

This a classic unnamed CF benchmark.

If you want a blast from the past, here is a video of Zach Pine and Chris Spealler both going sub 10. Most of us will be more in the 15-20 minute range! https://www.youtube.com/watch?v=lb4TdxAqu0A

Warmup
Get a good sweat and stretch, then:
3 rounds of:
:30 heart opener stretch
10 t-spine rotations/side
10 v ups

Strength:
Bentover Rows

No Equipment
:45 Backpack row hold+:45 deadbugs x 5 rounds

Dumbbell Or KB
:45 reps/1:15 rest

Barbell
:30 on/1:30 off

Pick loads that you can move smoothly and controlled.

Workout
Fight Gone Bad Style
(1:00 for max reps, no built in transition time, score is total reps, 1:00 of rest in between rounds)
5 rounds

No equipment version
A Backpack rows
B Burpees
C Vups

DB/KB version
A Plank Rows
B Burpees
C Vups

Barbell/Full Gym Version
A Bentover rows @ ~50% of what your heaviest set was
B Burpees
C Vups

Extra Work–Strength Bias

3 sets of 3 reps, all at 80%
Strict Press or Bench Press
Front Squat
RDLs (off of 70% of your deadlift)

After every working set, do 20 banded curls and 20 banded tricep extensions.

At Home Workout
Sweatfest Saturday!

Warmup
After a good sweat and general stretch do:
10:00 of:
10 t-spine rotations
:30 squat hold (weighted or unweighted)
10 reps of one of the buyin moves

Buyin for all versions:
3 rounds of:
50 high knees
50 woodchop knee raises right leg
50 butt kicks
50 woodchop knee raises left leg

Buyout for all versions

50 burpees

Two scores… total time, and burpee time 🙂
No equipment version

Note: any of the versions can swap out 1:1 wallballs for the squatting movement.

10-1
Pushups
Situps
Air squats x2

20 mountain climbers after each rounds, including before the burpees

KB/DB version

10-1
Pushups
Situps
Goblet squats

20 mountain climbers after each round, including before the burpees

Barbell version

10-1
Pushups
Situps
Front squats (unbroken and light)

20 mountain climbers after each round

Extra Conditioning

60:00 fasted movement right when you wake up.

At Home Warmup
Get a good sweat/stretch on, then spend a few extra minutes getting your hips loose:

5 rounds/10:00 of:
:30 couch stretch/leg
10 slow spiderman lunges

At Home Strength
Good Morning
5 rounds of slow controlled reps
Bodyweight do 1:00 on 1:00 off
db/kb (in the goblet position or on your neck do :45 on/1:15 off
Barbell (on the back) do :30 on, 1:30 off

At Home Workout
No equipment:

40-30-20-10
Glute bridges
Walking lunges (total)

KB/DB
40-20-10
RDLs–at a weight where you only break once per round
Weighted walking lunges (total)

Barbell
22-16-10
Deadlifts
Front Rack Walking Lunge (total)

Midline Madness
accumulate 75 excellent hollow rocks

Extra Work–Strength Bias
We are going to be putting extra work up for people with access to more equipment, or who want to take this time to do some weakness work. Our strength work will focus on frequency over volume, and will be total body, it will be 3 days a week on M/W/F. The Engine bias will also be 3 days a week, and will be T/Th/Sa.

3 sets of 4 reps, all at about 75% (use about 70% of your deadlift for RDLs)

Front Squat
Bench Press or Strict press, whichever you have room for
RDLs

After each lift, do 1 L-sit strict muscle up or 3 strict muscle up transitions with your feet on the ground. If you don’t have rings, do neutral grip rows with a bag, dbs, or kbs.

At Home Warmup
Get a good sweat/stretch on, then:

3 rounds
:20 hollow hold
:20 arch hold
20 DU or double taps

At Home Workout
No equipment, db/kb, and barbell versions. 🙂
We’re all doing the same version today!

3:00 AMRAP, 1:00 rest x 4 rounds
10 pike pushups (knees on couch)
40 DU/double taps

Rx+
6 strict hspu

Start where you left off.

Finisher
5×20 reps of:
Bicep curls (whatever you can use)
Skullcrushers
Flutter kicks/leg

Midline Madness
1:00 on, :30 off for 4 rounds
Kettlebell plank drags

Extra Work-conditioning bias
15:00 machine or run (if it doesn’t blizzard) for max distance–90% effort level

rest 10:00
10 rounds @80%, rest 1:1 of:
10 vups
8 burpees

These should be sustainable, not all out. Scale up or down to keep these in the 1:00 range

At Home Warmup
Get a good sweat/stretch on

Then:

10 pogo hops
5 box jumps -you can do this on a bench, couch, retaining wall, or even just do tuck jumps
x 3 rounds

At Home Workout

Strength Work
5 sets of lunges, reps dependent on weight

No equipment: 10 lunges/leg, last rep :10 hold in the split position
KB/DB 5-10 lunges/leg–enough to feel like you’re working but have a few reps left in the tank
Barbell-5 front or back rack lunges/leg, at about an 8/10 effort level weight wise.

No equipment version:

6 rounds for time
8 box jumps–you can do this on a bench, couch, retaining wall, or even just do tuck jumps
200 m run

KB/DB version

4 rounds for time
8 box jumps–you can do this on a bench, couch, retaining wall, or even just do tuck jumps.
16 russian kb swings/alternating db power cleans–these should be about :30 worth of swings/cleans
300m run

Barbell/Full gym Version
3 rounds for time
8 box jumps -you can do this on a bench, couch, retaining wall, or even just do tuck jumps
400 m run
:30 of power cleans–suggested RX about 8 reps @ 65-70% of your max.

Midline Madness
3×15 side bends/side (plate/kettlebell)

Extra Work–Strength Bias
We are going to be putting extra work up for people with access to more equipment, or who want to take this time to do some weakness work. Our strength work will focus on frequency over volume, and will be total body, it will be 3 days a week on M/W/F. The Engine bias will also be 3 days a week, and will be T/Th/Sa. 

3 sets of 5 reps, all at about 70% (use about 70% of your deadlift for RDLs)

Front Squat
Bench Press or Strict press, whichever you have room for
RDLs

After each lift, do 6 strict chinups

 

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